Nadi Shodhana Prânâyâma

Nadi shodhana, or “channel-cleaning” breath, purifies the body and stimulates the brain. It increases vitality and reduces feelings of stress and anxiety by harmonising the prânas. It clears pranic blockages and balances ida and pingala nâdîs, causing sushumna nâdî to flow, which leads to deep states of meditation and spiritual awareness.

A large body of scientific research has validated nadi shodhana’s benefits. For example, many research studies have shown that this practice can reduce heart rate and systolic blood pressure, signifying an increase in parasympathetic nervous system dominance[1–4]. One study even showed this effect immediately following only 20 minutes of practice[5]. Other studies have also demonstrated that a nadi shodhana practice can improve pulmonary function, such as peak expiratory flow rate, a standard indicator of lung health[4–6]. A recent study has shown that this pranayama practice improves other pulmonary functions as well[7]. Lastly, research has also demonstrated how nadi shodhana can improve blood glucose levels[1] and problem-solving time[5]. Nadi shodhana has the capability of enhancing a vast array of both mental and physical health parameters.

Contraindications

Depending on the phase of the moon, one of the two nostrils can be strongly dominant during sunrise and sunset. This is a period of intense swara activity, and it is not advisable to alter the flows at this time. Under no circumstances should the breath be forced.

Instructions

Nadi shodhana involves cyclically alternating the breath through the left and right nostrils.

Beginning posture: Padmasana or siddhasana/siddha yoni asana, with the hand in nasagra mudra.

Breath shape: Diaphragmatic and full.

Rhythm: Extended and soft. Inhale/exhale ratio may be 1:1 until it’s been built up to a 12-count (for each breath phase). Once this rhythm has been perfected, practise in a 1:2 ratio at a reduced duration. Build up once again until reaching a count of 12 (inhale) and 24 (exhale).

Sound: This is a quiet practice.

Awareness: Physical – on the movement of the breath. Mental – on the steady rhythm of the count. Spiritual – on ajna chakra.

Duration: Initially, 3 to 5 rounds at 5 breaths per round is sufficient. Build gradually up to a maximum of 40 breaths per round.

Time of practice: The best time to practise is in the early morning, on an empty stomach.

Advanced practice: Nadi shodhana can be advanced by extending the breath and then extending the breath ratio. It can be further advanced by incorporating kumbhaka and applying bandhas during practice.

• Antara kumbhaka: Begin with a 1-1-2 ratio (inhale-hold-exhale), with a few breaths between each breath hold. Gradually reduce the number of breaths between holds until you can consistently cycle between sets successively for five minutes. Then advance to a 1-2-2 ratio, with a few breaths between each hold. Gradually reduce the number of breaths between holds until you are comfortable practising this ratio with consecutive inhales for five minutes.
  
  
• Bandhas: The following bandhas can be applied cumulatively to this advanced practice: (1) jalandhara bandha (first, only on the antara kumbhaka; then on both kumbhakas), (2) mula bandha (first, only on the antara kumbhaka; then on both kumbhakas), and finally (3) uddiyana bandha (only on the bahya kumbhaka).

Guided Practice – Technique 1

Relax the whole body and close the eyes. Practise dirgha breathing for some time.

Adopt nasagra mudra with the right hand and place the left hand on the knee in chin or jnana mudra.

Close the right nostril with the thumb.

Inhale and exhale through the left nostril 5 times. The rate of inhalation/exhalation should be normal. Be aware of each breath.

After 5 breaths, release the pressure of the thumb on the right nostril and press the left nostril with the ring finger, blocking the flow of air.

Inhale and exhale through the right nostril 5 times, keeping the respiration rate normal.

Lower the hand and breathe 5 times through both nostrils together.

This is one round.

Practise 5 rounds or for 3 to 5 minutes, making sure there is no sound as the air passes through the nostrils.

After practising for 15 days, begin Technique 2.

Guided Practice – Technique 2

In this technique, the duration of inhalation/exhalation is controlled and the nostrils are alternated with each breath.

Close the right nostril with the thumb and breathe in through the left nostril. At the same time, count mentally until the inhalation ends comfortably.

Close the left nostril with the ring finger, release the pressure of the thumb on the right nostril and, while breathing out through the right nostril, count for an equal duration to the inhale. Next, inhale through the right nostril, keeping the same count in the same manner.

At the end of inhalation, close the right nostril, open the left nostril, and exhale through the left nostril, counting as before. This is one round.

Practise 10 rounds.